Download Sports Nutrition

Sports Nutrition
Gwinnett County
Public Schools
School Nutrition
Program
Outline
Proper hydration
 Energy
 Protein
 Ergogenic Aids
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Water
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What does water do for us?
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transports nutrients and oxygen
lubricates joints
maintains body temperature & electrolyte
concentrations
Your body is ~60% water

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a drop in body water as small as 5% can lead
to significant drops in performance
a drop of 15-20% can be fatal
Water

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Water is easily lost through sweat and
evaporation off the lungs
To maintain proper hydration:
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Drink > 8 cups H2O per day
Before an event drink 1-3 cups water
During an event drink ½-1 cup every 15-20
minutes
After an event drink 2 cups for every pound
body weight lost
Avoid caffeinated, carbonated, and alcoholic
beverages
Water vs. Sports Drinks
Sports drinks contain glucose &
electrolytes that water does not
 When do you use sports drinks?
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Events lasting > 1hr
 On a hot summer day
 For those who don’t drink enough water
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• Since sports drinks taste better, children
are more likely to drink them than water
Energy
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Energy for sports comes from
carbohydrates (glucose) and fat stored in
the body
Short duration, high intensity sports use
primarily glucose for energy
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Sprints, weight lifting
Longer duration sports use a combo of
glucose and fat

Soccer, cross country, tennis
Carbohydrates
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Glycogen is a form of energy stored in
muscle

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It is used up during physical activity, and
must be replenished through intake of carbs
Pregame meal (3-4hrs before): 300-1000cals,
mostly complex carbs
• Bread, bagels, cereal, pasta

Postgame snack (within 30 mins): 100g carbs
& ~10g protein
• Bagel with peanut butter & 2/3c raisins
• Turkey sandwich & 1c applesauce
Protein
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Protein builds and repairs muscle

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Protein is used for energy ONLY if glycogen
stores are depleted
2-3 servings of meat, poultry, fish
legumes per day
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Slightly higher for strength training
*Excess protein will NOT enhance gains in
muscle strength*
A competitive athlete over 14 years of age
needs ~.6-.9g protein per pound of body
weight
Ergogenic Aids
Ergogenic aids are performance
enhancing supplements
 Many different ergogenic aids are
available, but very few are
considered both safe and effective
 In general ergogenic aids should not
be recommended for children
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Common Ergogenic Aids

Anabolic steroids
Synthetic versions of testosterone that
lead to increases in strength & muscle
 But…
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• Steroids are illegal!
• Steroids can cause liver & heart disease,
stroke, drug dependence, and aggression
• Steroids can decrease linear growth,
increase body hair & acne, & alter many
secondary sex characteristics
Common Ergogenic Aids
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Chromium supplements

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A trace mineral that facilitates actions of
insulin which transports glucose, amino acids,
& fat
Ads claim to increase muscle, decrease fat,
and increase glucose available for energy
• Studies using more accurate measures for body
composition, however, do not support these claims
• Chromium supplementation is NOT necessary, and
daily needs can be met through consumption of
whole grain foods
Common Ergogenic Aids
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Creatine

Occurs naturally in skeletal muscle as
an energy source
• Creatine helps replenish ATP during periods
of rapid ATP turnover

Creatine supplementation may improve
performance in short duration, maximal
bouts of exercise by minimizing the
usual decline in force or power
More Info or Questions
www.acsm.org
 www.nal.usda.gov/fnic/pubs
 www.gssiweb.com
 www.nutrifit.org
 www.eatright.org
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